{"id":2113,"date":"2019-04-18T15:43:32","date_gmt":"2019-04-18T14:43:32","guid":{"rendered":"https:\/\/www.bulk.com\/ie\/the-core-ie\/?p=2113"},"modified":"2023-02-07T16:02:06","modified_gmt":"2023-02-07T16:02:06","slug":"the-running-edit-peak-week-and-tapering-explained","status":"publish","type":"post","link":"https:\/\/www.bulk.com\/ie\/the-core-ie\/the-running-edit-peak-week-and-tapering-explained\/","title":{"rendered":"The Running Edit: Peak week and tapering explained"},"content":{"rendered":"

With the countdown officially on for the London Marathon, now is the time to make sure you\u2019re fully prepared for your final weeks of training. We\u2019ve called in Barry\u2019s Bootcamp Instructor Andre Bates<\/a> to ensure you hit the start line race ready.<\/span><\/p>\n

I\u2019ve heard I should do a peak week\u2026 what\u2019s that?<\/b>
\n<\/span>This is the week of training roughly three weeks out from the marathon where you complete your longest run in one session (usually it\u2019ll be around 18.5-22.5 miles). You\u2019ll also clock up your highest total mile count in this week.<\/span><\/p>\n

What happens after peak week then?<\/b>
\n<\/span>After peak week, you should reduce the amount of miles you cover in a week. This lowering in intensity is known as tapering. It allows your body to heal and be stronger for the race.<\/span>
\n<\/span>
\n<\/b>What about my nutrition? Eat all the carbs, right?<\/b>
\n<\/b>Carb-loading<\/a> before a big race is vital. This is where you restock depleted glycogen and up your carbohydrate intake to improve energy for your run. You should start carb-loading around seven days out, taking your carbs up to 6.5 grams for every kilogram of bodyweight. Four days out, increase it to 7-9 grams.<\/span>
\n<\/span>
\n<\/span>Is yoga OK on days when I\u2019m not running?<\/b>
\n<\/b>Yes, definitely. Yoga is an amazing tool to use alongside your runs. It\u2019s not only great for <\/span>releasing tight muscles but also brilliant for relieving the mental stress of training.<\/span>
\n<\/span>
\n<\/span>What should my strategy the day before the race be? <\/b>
\n<\/span>Don\u2019t overdo your eating. Make sure you have easy to digest meals with the same carb guidelines advised above, and try to avoid really fibrous foods like wholegrains. It goes without saying that you should drink plenty of water, too (around 2-3 litres). <\/span>
\n<\/span>
\n<\/span>Apart from that, prepare, pack your race day bag, get your kit ready and don\u2019t leave anything last minute. Go over your race strategy and finally, try to unwind, relax and ensure you get a good night’s sleep. Good luck!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

With the countdown officially on for the London Marathon, now is the time to make sure you\u2019re fully prepared for your final weeks of training. We\u2019ve called in Barry\u2019s Bootcamp…<\/p>\n","protected":false},"author":64,"featured_media":2114,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[8],"tags":[557,603,617,719,1017],"class_list":["post-2113","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training-exercise","tag-running","tag-endurance-training","tag-rest-and-recovery","tag-training-plan","tag-marathon"],"_links":{"self":[{"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/posts\/2113","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/users\/64"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/comments?post=2113"}],"version-history":[{"count":1,"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/posts\/2113\/revisions"}],"predecessor-version":[{"id":2115,"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/posts\/2113\/revisions\/2115"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/media\/2114"}],"wp:attachment":[{"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/media?parent=2113"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/categories?post=2113"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bulk.com\/ie\/the-core-ie\/wp-json\/wp\/v2\/tags?post=2113"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}